Osteoporosis is a disease in which the bone density decreases and thus the susceptibility to bone fractures increased.
This means that bone mass is reduced in osteoporosis broken down faster than built upWith a healthy bone metabolism, this process would be balanced. Thus, the body has a deficiency.
Statistically speaking, one of two women, as well as one in four men over 50 years of age suffered a bone fracture due to osteoporosis.
This may not sound too bad at first, as bone fractures are generally considered to be curable. However, it should be noted that a quarter of those who suffer such a fracture end up in a nursing home, while the other half of the patients usual performance is not regained. *
The most common bone fractures Associated with osteoporosis are fractures of the spine, hips and wrists.
In order to reduce the risk of osteoporosis-related bone fractures in old age, we would like to recommend that you today to take care of your bone health.
What role does calcium play for our bones?
Calcium is quantitatively the most abundant mineral in the body. An adult human has about 1 kilogram of calcium, 99% of which is found in the bones and teeth.
Do you remember the advertisement where a child, bursting with vitality, held out a glass of milk to us?
It was said that one should enjoy at least one glass of this milk every day to ensure healthy bones and teeth. Calcium deficiency was officially considered one of the most important factors for osteoporosis.**
But that is wrong!
Does a bone break if it suffers from calcium deficiency? NoWhen a bone suffers from calcium deficiency, it loses the strength that calcium gives it.
Without calcium, the bone components that give the bone elasticity remain. So what happens now? That's right: the bone bends, but it doesn't break!
From this we can concludethat osteoporotic bones certainly lack calcium but primarily connective tissue structures that ensure the elasticity of the bone.
What can you do for healthy bones?
In osteoporosis, excessive consumption of dairy products and the intake of calcium supplements are the worst measure.
The focus should rather be on taking in a reasonable, natural amount of calcium through food (vegetables, salads) and ensuring that the body also built into the bones can be.
Few people know that when the body is deacidified, it produces calcium itself, which makes a calcium-based diet obsolete! You should also get enough minerals, trace elements and vitamins that promote bone formation.
Vitamins that promote bone formation:
vitamin D
The sunshine vitamin affects the recording of calcium.It ensures that the calcium from food is absorbed from the intestine through the intestinal mucosa into the bloodstream. Without vitamin D, calcium cannot be absorbed from food.
vitamin K
Thanks to the support of vitamin K, the protein osteocalcin Osteocalcin binds calcium and builds it into the bones Vitamin K also prevents excessive mineralization of the bones, which would increase the risk of fractures.
Minerals for bone health:
magnesium
Magnesium is also an important component of the bones and plays a key role in the incorporation of calcium into the bones. 75% of the magnesium in the body is found in our bones and teethMagnesium is also essential for the conversion of vitamin D into the form vitamin D3, which is active in the organism.
Make sure you have a balanced calcium magnesium ratio of a maximum of 2:1. But that is not so easy! In cow's milk, for example, the ratio is 10:1, in cheese it is sometimes 30:1.
Too much calcium intake, for example through excessive dairy products or calcium supplements, can Increase excretion of magnesium from the body and thus also contribute to a magnesium deficiency. A balanced magnesium level is in turn important for the incorporation of calcium into the bones.
potassium
Scientists are convinced that potassium, like boron / borax (more on this below), increases the excretion of magnesium and calcium via the urine can reduceTogether with vitamin C, it promotes bone formation. **
trace elements for healthy bones
Trace elements that are important for bone health include phosphorus, boron, zinc, potassium, manganese, copper and silicon. During the so-called “mineralization of the bones”, the trace elements and minerals combine with the elastic collagen fibers and thus form the bone structure.
silicon
Silicon is essential for the process of “mineralization of bones“, in our opinion, the most important mineral. One could even say that healthy, strong bone structure is not possible without silicon.
Silicon is involved in both the synthesis of collagen fibers and the mineralization process.
boron
The trace element boron influences the kidney function and can prevent excessive excretion of calcium and magnesium in the urine.
If too much calcium and magnesium is excreted in the urine, the blood calcium level in the body drops. This means that the body has to take calcium from the bones in order to bring the blood calcium level back to normal. balance bring to.
Bor also has a enhancing effect on vitamin D.
Additional measures that have a positive effect on your bone health
More than 4 cups of coffee per day and a very high-salt diet increase the mineral loss through urine. Therefore, you should increase your daily intake of these foods for the sake of your bone health. reduce.
A predominantly acid-forming diet, which leads to overacidification in the long term, is also considered one of the risk factors for osteoporosis.
To neutralize the acids that enter through food or form in the body, e.g. due to stress, the body needs alkaline minerals.
If we do not consume enough of these basic minerals through food or high-quality nutritional supplements, the body must attack the body's own mineral deposits, including the bones.
However, all these valuable measures can only be effective if you exercise regularlyBecause a lack of exercise leads in the long term not only to a loss of muscle mass, but also of bone mass.
In summary, it can be said that osteoporosis-related bone fractures in old age prevented can be achieved by, among other things:
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- on a balanced ratio of calcium to magnesium of a maximum of 2:1 by avoiding excessive consumption of dairy products and unnecessary calcium supplements
- one balanced, alkaline, natural diet without excessive consumption of coffee, table salt and soft drinks
- regularly moderate exercise
- with the help of a hair mineral analysis possible deficiencies identify trace elements or minerals and replenish and maintain them with targeted nutritional supplements
Click here to go to our category “Joints and Bones”: https://hs-activa.com/pages/gesunde-gelenke-und-knochen
Sources:
**https://academic.oup.com/ajcn/article/71/1/142/4729315?login=true